Second week of track specific workouts. For those around home base, sorry we can’t meet at the track. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at 5KM Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps four times 600 Metres at 5KM Race Effort 400 Metres at […]
Category: Workout of the Week
Week of March 23 – March 29, 2020
This week starts the first track specific (though can be run anywhere) workouts. Short and sweet. Keep going everyone. Endorphins guaranteed from this workout. Warmup: 10 Minutes of a gradual build of pace/effort Main-set: 200 Metres at 5KM Race Effort 200 Metres at RPE4 Easy Recovery Repeat Above 2 Steps four times 400 Metres at […]
Week of March 16 – March 22, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 1:00 Minutes at 5KM Race Effort RPE8 1:00 Minute Easy RPE4 Repeat above 2 Steps Six Times 5:00 Minute Easy RPE4 1:00 Minutes at 5KM Race Effort RPE8 1:00 Minute Easy RPE4 Repeat above 2 Steps Six Times Warmdown: Aim for 10 minutes of easy […]
Week of March 9 – March 15, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 2:00 Minutes at 5KM Race Effort RPE8 1:00 Minute Easy RPE4 Repeat above 2 Steps Ten Times Warmdown: Aim for 10 minutes of easy running […]
Week of March 2– March 8, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:00 Minutes at 5KM to 10KM Pace RPE7-8 90 Seconds Easy RPE4 Repeat above 2 Steps Six to Seven Times Warmdown: Aim for 10 minutes of easy running […]
Week of Feb 24 – March 1, 2020
Builds off last weeks workout. March 14 Run Clinic has ONE spot remaining. http://areteendurance.com/runclinic/ Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 4:00 Minutes at 5KM to 10KM Pace RPE7-8 2 Minutes Easy RPE4 Repeat above 2 Steps Five Times Warmdown: Aim for 10 minutes of easy running […]
Week of Feb 17 – Feb 23, 2020
4 months to the MB Marathon Weekend. It’s time to start focusing. 😊 If you want any coaching help or consultation, happy to talk. Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at 5KM to 10KM Pace RPE7-8 2 Minutes Easy RPE4 Repeat above 2 Steps Five Times Warmdown: Aim for […]
Week of Feb 10 – Feb 16, 2020
The final tempo based workout! Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 3:30 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds […]
Week of Feb 3 – Feb 9, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 7 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) RPE7 30 Seconds at RPE9 (Can be done with speed OR Increasing Elevation on Treadmill) 2 Minutes Easy RPE4 Repeat above 3 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]
Week of Jan 27 – Feb 2, 2020
Warmup: 10 Minutes of a gradual build of pace/effort Mainset: 30 Seconds Strong Effort (RPE8+), 30 Seconds Easy (RPE4) Repeat above 2 Steps 5 Times 6 Minutes at Tempo Pace (10KM to ½ Marathon Race Pace) 1 Minutes Easy Repeat above 2 Steps Three Times Warmdown: Aim for 10 minutes of easy running […]